I competed in NPC Junior Nationals on June 12-13. I came in with a much bigger and leaner package than years past. Since July we have slowly transitioned from a bodybuilding split to more of a powerlifting/strength focus, while still hitting lots of volume to build mass. Scott Paltos has been doing my programming since March. We've added quite a bit of muscle and are continuing to work some technical things with my raw lifts.
Good back day going into the holiday. Not much else to say today other than Merry Christmas!
Thursday - Back!
A. Pull-ups x50 any grip
B. DB row 4x20
(I believe "hehe" was actually written after this... Mr. Burns, Dr. Evil.... pick your bad guy and that's Paltos)
C1. Rev pec deck 4x12
C2. Hammer pull down 4x8 each arm
D. Pull downs super wide w pause 4x6
E. Low cable rope 2x20